Ukuqeqesha nge-supersets kuyisixazululo esihle kubantu abafuna ukunciphisa umzimba. Isifundo sisekelwe ekusebenziseni umzimba ngaphandle kokuphumula, okukuvumela ukuthi uthole imiphumela emihle. Ukuqeqeshwa okufanelekayo kunikezwa kubadlali ababili abanolwazi nabaqeqeshi.
I-Supersets ye-fat burning training e-Ekaterina Buida
Umqeqeshi owaziwayo wezempilo wanikeza ukuqeqeshwa okuyingqayizivele, okusiza ukubhekana nesisindo esiningi. Kufanele wenze okungenani kathathu ngesonto. Qala nge-hot-up, bese uqeda nge-hitch. Yenza amasethi ayisithupha. Yenza nge-timer, ngoba konke ukuvivinya umzimba kwenziwa ngomzuzu. Uma ukukhathala okuqinile bekuzwakala phakathi neseshini, kungcono ukuthatha ikhefu.
Ake siqale ngokufudumala, okufaka phakathi ohlelweni lokuqeqesha ama-supersets wokulahlekelwa isisindo. Yenza imithambeka, ijika futhi ijikeleze ikhanda. Yenza izinyathelo eziyindilinga ngamahlombe akho emuva nangaphezulu, ubambe izandla zakho phansi, bese ubeka eceleni. Futhi amajoyini e-razmonite elbow, izandla, esifubeni. Yenza ukunyakaza kwezinkamba kuqala ezinhlangothini, bese kuthi, embuthanweni. Ingabe izintambo zisezinhlangothini futhi zihlangene. Ukuhamba lapho ukhona nomqulu kusuka emlenzeni kuya enyaweni egcwele. Ukufudumala ngamadolo, yenza ukunyakaza okujikelezayo, okwenza kugcizelelwe ngezandla zabo. Beka imilenze yakho ngokubanzi kunamahlombe akho bese uqaqa ukusuka kolunye uhlangothi. Qedela ukuqeqeshwa ngemithambeka ejulile ukubuyisela ukuphefumula.
Ukuzivocavoca kwama-supercells ekuqeqeshweni okunamafutha omzimba wonke:
- Hamba uqonde futhi usakaze izingalo zakho uphenduke ezinhlangothini, uphendule izintende zakho phezulu. Zibuyise emuva, zixhuma amahlombe ehlombe.
- Beka izandla zakho phansi, uphendule izintende zakho emuva. Yenza i-mahi, njengokungathi icindezela entwasahlobo. Amahlombe kufanele ahlelwe emuva.
- Thatha izandla zakho emuva ngangokunokwenzeka futhi wenze flips ngemuva kwakho.
- Yenza i-push-ups, ngokunye ukuphakamisa omunye noma omunye. Uma kunzima ukuphoqa emuva emadolweni.
- Ngemuva kwalokhu kuqeqeshwa ekuqeqesheni ama-supersets ngentombazane kunconywa ukuba kwenziwe ukunwebeka kwezandla.
- Hlala phansi, ugxile emagcekeni nasemaphambili. Ushayela unyawo lwakho, udonsa unyawo lwakho ngenkathi uhamba phezulu bese usika, uqala phansi. Bese wenza le mahi ngokuhambisa unyawo ngaphesheya.
- Ingabe ugijima ngezinyawo ezinwebile, bese kuthi, ngokunciphisa. Ngemuva kwalokhu kuvivinya umzimba, welula bese uphinda konke ngomunye umlenze.
- Ulale ngakwesokunene sakho, ukuguqula ingxenye engenhla yomzimba esifubeni kwaba phansi, futhi ukugcizelela kwakuyi-forearm. Yenza ukuguqula ngomlenze wakho ophezulu.
- Vula uhlangothi lwakho, uncike phansi phansi ngesandla sakho esingaphansi. Bend umlenze ophezulu emadolweni bese wenza ukubuyiswa kwawo.
- Hlala emgqeni wakho bese wenza izimpukane ngomlenze oqondile.
- Gcina umlenze wakho phambili ukuze uhambe kahle emzimbeni. Qinisekisa uzwane. Phakamisa umlenze wakho mayelana nama-degrees angu-30. Yelulela bese uphinda konke ngaphesheya.
- Beka ngemuva kwakho, uphakamise imilenze yakho ukuze kube khona ibanga elifanele phakathi kwabo nasezingeni. Izinyawo kufanele zinqunywe. Zivule, bese uziletha ndawonye.
- Hlala eceleni kwakho uphinde uhlale phansi ngensimbi yakho engezansi. Beka ngakolunye uhlangothi phambi kwakho eduze kwesikhumba. Umlenze wesigqoko ugoqa emadolweni, futhi phansi - yenza i-mahi. I-sock kufanele iswetshwe.
- Hlala emhlane wakho, ugcine izinyawo zakho zibheke phansi, kanti izinyawo kufanele zinqunywe. Ingabe ukuzalanisa nokuxuba imilenze ngaphandle kokuwagoqa emadolweni. Ngemuva kwalokho, yenza ukuvivinya umzimba.
- Phonsa imilenze yakho nezingalo, bese uphakamisela phansi ngaphansi kwe-diagonal, okungukuthi, udonse isandla sakho emlenzeni ohlukile.
- Phakamisa izingalo ezimbili nemilenze emibili ngesikhathi esifanayo.
- Uhlala phansi, gxila ezandleni ezibeka ngemuva kwakho. Ngesikhathi esifanayo uphakamise umzimba bese ugoba imilenze egobile emadolweni.
- Yenza i-classic bar, bese-ke, welula imisipha.
- Hlala ngemuva kwakho, ukuguqa ngamadolo. Phakamisa i-pelvis ukuze umzimba uqonde, futhi uyinciphise, kodwa ungathinti phansi. Bese ubeka izinyawo zakho ezithendeni zakho bese wenza okufanayo. Ukukhulisa isikhumba, uphonsa amasokisi ezinhlangothini.
- Faka unyawo olulodwa emadolweni omunye umlenze. Ukukhulisa i-pelvis phezulu, vula umlenze.
- Ngaphandle kokushintsha isimo sokuqala, phakamisa i-pelvic uphinde wenze izinyathelo eziyindilinga. Qeda ngokulula.